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Lettuce and Mixed Vegetable Salad Calories
A low-calorie vegetable salad of lettuce, cucumber, tomato, carrot, and sweet pepper, without dressing.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce and Mixed Vegetable Salad (55 g) has 11 calories. That works out to 20 calories per 100 g. It contains 2.4 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 27.5 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce and Mixed Vegetable Salad Nutrition Facts
Selected: 1 cup (medium) · 55 g
11
KCAL / 55G
Carbs
2.4g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Lettuce and Mixed Vegetable Salad nutrition facts table · 1 cup (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.25 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Lettuce and Mixed Vegetable Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 55 g | 11 kcal |
| 1 cup (small) | 35 g | 7 kcal |
| 1 cup (large) | 80 g | 16 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 100 g | 20 kcal |
| 1 serving (large) | 150 g | 30 kcal |
| 1 bottle (extra large) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Lettuce and Mixed Vegetable Salad
How do you make lettuce and mixed vegetable salad?
To make lettuce and mixed vegetable salad, wash and dry the lettuce, cucumber, tomato, carrot, and sweet pepper, then chop them into bite-sized pieces. Toss them together just before serving so the juicy vegetables do not soften the lettuce.
What vegetables go in lettuce and mixed vegetable salad?
Lettuce and mixed vegetable salad is made with lettuce, cucumber, tomato, carrot, and sweet pepper. You can add ingredients such as radishes, spring onions, or fresh herbs, but the classic combination does not need them.
What dressing goes well with lettuce and mixed vegetable salad?
A simple lemon-and-olive-oil dressing works well with lettuce and mixed vegetable salad without overpowering its fresh vegetables. Add the dressing just before eating; vinegar-based vinaigrette or a light yogurt dressing are other options.
How do you keep lettuce and mixed vegetable salad from getting soggy?
Dry the lettuce thoroughly after washing, and combine it with the chopped tomato and cucumber shortly before serving. These vegetables release moisture as they sit, so keeping the salad undressed and chilled helps preserve its crisp texture.
Can you make lettuce and mixed vegetable salad ahead of time?
Yes, you can wash and prepare the ingredients for lettuce and mixed vegetable salad ahead of time. Store the dried lettuce separately from the chopped tomato and cucumber, then toss everything together and add dressing right before serving.
How long does lettuce and mixed vegetable salad last in the fridge?
Lettuce and mixed vegetable salad is best eaten fresh, but it can usually be kept covered in the refrigerator for about a day. The tomato and cucumber gradually release water, so the lettuce may wilt even when the salad is chilled.
Should you wash the lettuce for lettuce and mixed vegetable salad?
Yes, wash the lettuce and the other vegetables under cool running water before cutting them. Separate the lettuce leaves to rinse away dirt between them, then dry them well; excess water can dilute the dressing and make the salad limp.
What can you serve with lettuce and mixed vegetable salad?
Lettuce and mixed vegetable salad pairs well with grilled fish, chicken, beans, or a hearty grain dish. Its fresh, crisp vegetables balance richer mains, and a simple lemon dressing keeps it versatile across different meals.
Can you freeze lettuce and mixed vegetable salad?
No, lettuce and mixed vegetable salad does not freeze well. Lettuce, cucumber, and tomato contain plenty of water, so freezing and thawing makes them limp and watery; prepare only what you plan to eat fresh.
Is lettuce and mixed vegetable salad healthy?
Yes, lettuce and mixed vegetable salad is a convenient way to add several fresh vegetables to a meal. It is most nourishing as part of a varied meal; adding beans, eggs, or another protein can make the meal more satisfying.
Lettuce and Mixed Vegetable Salad Vitamins & Minerals
Vitamins
Vitamin K
27.5µg · 23% DV
Vitamin A
99µg · 11% DV
Vitamin C
6.6mg · 7% DV
Folate
16.5µg · 4% DV
Minerals
Potassium ⭐
121mg · 4% DV
Manganese
0.08mg · 3% DV
Copper
0.03mg · 3% DV
Phosphorus
14mg · 2% DV
Sodium
8.25mg · 0% DV
Lettuce and Mixed Vegetable Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce and Mixed Vegetable Salad
To burn the 11 calories in 1 cup (medium) (55 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lettuce and Mixed Vegetable Salad?
Lettuce and Mixed Vegetable Salad is a simple combination of lettuce, cucumber, tomato, carrot and sweet pepper. It is an everyday, home-style salad rather than a dish tied to one particular region, and this version is served without dressing.
The vegetables make it crisp, juicy and refreshing. It works as a side with grilled foods, sandwiches or a main meal, and can also be served on its own as a light lunch. With little energy and some fibre, it adds fresh vegetables without making a meal feel heavy. Add chickpeas or beans to make it more substantial, or dress it simply with lemon and a little olive oil just before serving.
How Nutritious Is Lettuce and Mixed Vegetable Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lettuce and Mixed Vegetable Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lettuce and Mixed Vegetable Salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce and Mixed Vegetable Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lettuce and Mixed Vegetable Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.